Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

  • I teach yoga, Nia, and stretch online!


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Posts Tagged ‘challenge’

A Few Seconds CAN Make A Difference

Posted by terrepruitt on February 28, 2013

So, a new month, a new challenge, yes?  Wanna?  This one will be super easy — time wise — I know, KNOW that you can fit it into your schedule because it is only going to be from 15 seconds — yes, SECONDS, to 90 seconds!  You can find 15 seconds in a day to do something right?  Fifteen seconds every day!  What do you say, wanna commit up to 90 seconds a day for the month of March?  Well, before you say yes you want to know what it is you are saying yes too, huh?  Well, ok.  Planking!  You know the position where most people start a push-up?  There is that plank or the version where you are on your forearms.  The forearm position is the one I am going to recommend for this little challenge.  Now remember it is a “challenge” for different people for different reasons.  Some may not know how to do a plank so learning it will be the thing they accomplish.  Some people can do it perfect no problem, but they never actually take the time to do it.  So there are many reasons why we have these little “challenges”.  There are different reasons for different people.

My thought is that you pick your own length of time and add onto it every week.  If you are starting at 15 seconds and you add 15 seconds per “week” you could end up doing the plank for 75 seconds. The main point is to do it EVERY DAY!  The idea is to add time each week.

I would suggest picking the starting time you can do and the length of time you want to end up doing, then add time accordingly.

As I said in the opening paragraph this position is easily compared to the starting position of a push up.  Instead of moving the body toward the earth and back up, the body is stationary.  So one can do this with straight arms — as the starting position of a push up would dictate, or one can place their palms on the ground and rest on the forearms.  I recommend the forearm on ground position to help allow for an easier time of not letting the shoulder/chest sag.

You might actually want to use a mirror for this if you have one because you want to make certain that your body is in complete alignment.  Your head is aligned with your hips in a straight line.  Your hips do not pitch up nor sink down.  Because your arms are holding your body weight this is a great exercise for the arms.  Because your abdominals are engaged this is a great workout for your abs.  Your legs are working in connection with your back and holding your hips in alignment.  This position engages so many muscles it is almost a whole body workout/exercise.

Be very conscious of your hips.  Remember to keep them in alignment the entire time.  Don’t let them sag nor peak up!  Having a mirror is really a great tool because sometimes even when you think the hips are in alignment you might look at notice they are a bit low or a bit high.

Like the challenge we did in December 2012, I’ve made a calendar for you to help remind you and to help you keep track.  Also, I will be post on my blog so that you can check in!  Let’s do it!

What do you say?  Wanna plank?

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Posted in Planking | Tagged: , , , , , , | 2 Comments »

Get Down On It, Get Up Off It

Posted by terrepruitt on August 4, 2009

Serious.  Do it.  Every day.  It is a great exercise.  Get down on the floor and get up again.  Over and over.  At least 10 times.  For some of you it might be easy, fine then, make it challenging, put a book on your head, hold a glass of water, chew gum, don’t use your arms, do it on one leg, who cares, just make it an exercise for you that challenges your body and your brain.  That way your brain will be trained and it will know how to get up.
If it is already a challenge, then do it.  And do it again.  Start off however you can.  Use a couch, a chair, a person, a cane, a dog, whatever . . . .just get down, and get up at least five times.  Keep doing it every day until you can do it more and without help.

Whether it is a challenge or not, while you are doing it, think about it.  Think about what muscles you are using to get up.  Try to get down on the floor differently every time, think about all the different muscles you are using.  Also, try getting up differently, thinking about all of those muscles.
No, this will not increase the size of your muscles, for some of you it won’t even tone them, but if you try to make it a challenge it will challenge your muscles.  Balance and being able to get up are a key part of health that we just either don’t think about or we take it for granted.  But it really is a great exercise, right up there with the push-up, but maybe more functional.

Of course this is just ONE exercise of many that I believe qualifies as a functional exercise.   And for a lot of you it should not be your only workout, but for some it might be a start and a good start.

Posted in Exercise and Working Out | Tagged: , , , , , , , | 6 Comments »